Guide Quick Start 5 1

Quick Start
Guide
The 5 & 1 Plan
®
Medifast
“Happy Afters”
Contest Winners
Contents
Medifast 5 & 1 Plan® . . ........................................ 2
Tips for success . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .... 7
Lean & Green™ Meal: The “Lean” ��������������� 3
Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .... 9
Lean & Green™ Meal: The “Green” ������������� 4
Transition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 10
Extras for the 5 & 1 Plan
5
Maintenance .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 11
Sample meal plans .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Questions and answers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 12
®
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Contact Us
Online: MedifastNow.com
Welcome to Medifast
Congratulations!
You’ve taken an important first step in controlling your weight and improving
your health, and Medifast is ready to help you, starting right now.
How Medifast works
With Medifast ...
Medifast Meals are individually portioned, calorie- and carbohydratecontrolled, and low in fat. Every meal provides adequate protein, and is
fortified with vitamins and minerals. The Medifast Program was developed by
doctors and is clinically proven to be safe and effective for weight loss. The
Medifast 5 & 1 Plan® creates a fat-burning state in your body while keeping
you feeling full, so you can lose weight quickly while preserving muscle tissue.
Most importantly, Medifast includes specific transition and maintenance
phases to help you learn how to maintain your new, healthier weight for the
long term.
• You eat six meals a day,
so you won’t feel
hungry
• You lose weight fast
• Your Medifast Meals go
with you anywhere, so
the 5 & 1 Plan® fits
even the busiest
lifestyles
Let’s get started
The first three days on the Medifast 5 & 1 Plan® are critical to your success, so your start day should be a
a time when you don’t anticipate any special events that involve a lot of food. Get ready to commit to
your 5 & 1 Plan®, and lasting changes for your new, healthier life.
Consult with your health care provider
We recommend that you contact your health care provider before starting Medifast, and stay in touch
throughout your weight-loss progress. You’ll want your health care provider's supervision if you are:
• Over age 65
• Under age 18
• Living with diabetes, hypertension, or
• Taking medications, especially
other serious medical conditions
those for diabetes
This program and any of its materials do not in any way constitute medical advice or substitute for medical treatment.
Quick Start Guide
1
The Medifast 5 & 1 Plan®
Medifast Meals
Each day, you choose five Meals from over 70 different choices. All of the Medifast Meals have
a similar nutritional profile and are interchangeable (except the Maintenance Bars; limit yourself to one per
day while on the Medifast 5 & 1 Plan®).
Lean & Green™ Meals
Each day, you also eat one Lean & Green™ Meal. Every Lean &
Green™ Meal includes 5 to 7 ounces of lean protein plus three
servings of vegetables and up to two servings of healthy fats,
depending on your lean protein choices.
You can have your Lean & Green™ Meal any time of day—breakfast,
lunch, dinner, or in-between—whatever works best for your
schedule. If you like, you can divide the meal into two portions
and eat half of it at a time. You’ll find a list of choices for your lean
protein and non-starchy vegetables on the following pages.
Lean = lean protein
Green = non-starchy
vegetables
Healthy Fats
Every day, you’ll incorporate up to two servings of Healthy Fats into your Lean & Green™ Meal.
Healthy Fats are important to help you absorb certain vitamins, like A, D, E, and K. They also help your
gallbladder to work properly, so don’t skip them. You’ll find a listing of Healthy Fat choices on page 4.
Too busy to cook? Flavors of Home™ is available through Medifast and is the perfect
answer to dinner when life’s just too busy for cooking. Each Flavors of Home™ counts
as the “1” on the 5 & 1 Plan® and is a Lean & Green™ Meal on the Medifast Program—
with the right portions of lean protein, vegetables, and fat. Store them in your cupboard, and pull them
out whenever you find yourself with a calendar that’s too full for cooking! Flavors of Home™ are made with
nutritious, delicious ingredients that taste like homemade but cook up perfect in the microwave.
Lean & Green Meal: The “Lean”
™
Choose the appropriate serving size of any protein from this list. We’ve broken down protein options into
Leanest, Leaner, and Lean. All options are appropriate for the Medifast 5 & 1 Plan®—they’re just divided
this way to help you make informed food choices and add appropriate Healthy Fat servings.
Lean Tips:
• Portion size recommendations are for cooked weight
• Choose meats that are grilled, baked, broiled, or poached—not fried
• Each week, strive to eat at least two servings of fish rich in omega-3 fatty acids
(such as salmon, tuna, mackerel, trout, or herring)
• Choose meatless options made with soybeans or textured vegetable protein
LEANEST
LEANER
LEAN
Choose a 7-oz portion (cooked weight)
plus 2 Healthy Fat servings
Choose a 6-oz portion (cooked weight)
plus 1 Healthy Fat serving
Choose a 5-oz portion (cooked weight)
—no Healthy Fat servings needed
FISH
FISH
FISH
cod, flounder, haddock, orange roughy,
grouper, tilapia, mahi mahi, wild catfish,
tuna (yellowfin steak or canned in water)
SHELLFISH
crab, scallop, shrimp, lobster
GAME MEAT
deer, buffalo, elk
GROUND TURKEY (or other meat)
≥ 98% lean
MEATLESS OPTIONS
14 egg whites, 2 cups of EggBeaters®,
2 Boca Burgers (less than 6 g of carbs each)
swordfish, trout, halibut
CHICKEN
breast or white meat, without skin
GROUND TURKEY (or other meat)
95 - 97% lean
TURKEY
light meat
MEATLESS OPTIONS
15 oz Mori-nu® extra-firm tofu (bean curd),
2 whole eggs plus 4 egg whites
salmon, tuna (bluefin steak), farmed
catfish, mackerel, herring
LEAN BEEF
steak, roast, ground
LAMB
PORK CHOP (or Pork Tenderloin)
GROUND TURKEY (or other meat)
85 - 94% lean
CHICKEN OR TURKEY
dark meat
MEATLESS OPTIONS
15 oz Mori-nu® firm or soft tofu (bean curd),
3 whole eggs (limit to once a week)
For additional meatless choices, please refer to our Meatless Options list online.
Quick Start Guide
3
The “Lean” (cont.)
Healthy Fat Servings
• 1 teaspoon of canola,
Add 0 - 2 Healthy Fat
servings daily based
on your Lean choices:
flaxseed, walnut, or olive oil
• 1 teaspoon of trans
fat-free margarine
• Up to 2 tablespoons of low-
carbohydrate salad dressing—
5g of fat and less than 5g of carbs
• 5 - 10 black or green olives
Lean & Green Meal: The “Green”
™
We’ve broken down vegetable options into Lower, Moderate, and Higher Carbohydrate levels. All options
are appropriate on the Medifast 5 & 1 Plan®—the list is divided this way to help you make informed food
choices.
Choose 3 servings from the Green Options List
1 SERVING = 1⁄2 CUP VEGETABLES (unless otherwise specified)
LOWER CARBOHYDRATE
1 cup
collards (fresh/raw), endive, lettuce (green
leaf, butterhead, iceberg, romaine), mustard
greens, spinach (fresh/raw), spring mix,
watercress, bok choy (raw)
½ cup
celery, cucumbers, white mushrooms,
radishes, sprouts (alfalfa, mung bean), turnip
greens, arugula, nopales, escarole,
jalapeño (raw), Swiss chard (raw), bok choy
MODERATE CARBOHYDRATE
½ cup
asparagus, cabbage, cauliflower,
eggplant, fennel bulb, kale, portabella
mushrooms, cooked spinach, summer
squash (scallop or zucchini)
HIGHER CARBOHYDRATE
½ cup
broccoli, red cabbage, collard or
mustard greens (cooked), green or wax
beans, kohlrabi, okra, peppers (any
color), scallions (raw), summer squash
(crookneck or straightneck), tomatoes (red,
ripe), turnips, spaghetti squash, hearts
of palm, jicama (cooked), Swiss chard
(cooked)
(cooked)
NOTE: All vegetables promote healthful eating; however, during the weight-loss phase of your plan, we do eliminate the highest-carbohydrate vegetables
(such as carrots, corn, peas, potatoes, onions, edamame, and Brussels sprouts) in order to enhance your weight-loss results. Once you’ve reached your
weight-loss goal, we encourage you to include ALL vegetables for long-term health.
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Extras for the 5 & 1 Plan®
Optional Condiments
To flavor your meals and make your Medifast Program more enjoyable, you have the option of
adding condiments to your food selections. Medifast recommends reading food labels for carbohydrate
information and controlling your condiment portions for optimal weight-loss results. Enjoy up to THREE
servings a day.
Optional Snacks
In addition to your five Medifast Meals and one Lean & Green™ Meal, you may choose to include ONE
of the following optional snacks each day. Medifast-approved optional snacks include:
• 3 celery stalks
• 1 fruit-flavored sugar-free Popsicle®
• 1⁄2 cup serving sugar-free gelatin, such as Jell-O®
• Up to 3 pieces of sugar-free gum or mints
• 2 dill pickle spears
• 1⁄2 oz of nuts: almonds (10 whole), walnuts (7 halves), or pistachios (20 kernels)*
*Be mindful that nuts are a rich source of healthy fat and additional calories—choose this optional snack sparingly.
Flavor Infusers™
Enjoy your daily drinking water intake—infuse it with flavor!
• Essential1®: Calorie Burn—add a packet to
your drinking water for delicious flavor
and an extra metabolism boost!
• Essential1®: Antioxidants—the antioxidants
in these convenient flavor packs support
cell health at just five calories.
For a comprehensive list of condiments, healthy fats, and portion recommendations, visit us online.
Quick Start Guide
5
Sample meal plans
Planning what you’ll eat each day—and when—is an important key to success with the Medifast 5 & 1 Plan®.
Below are two sample meal plans to give you an idea of how the plan can work for you. We recommend
eating every two to three hours. Meal plans can be modified according to your own food preferences and
schedule.
Remember, you can have your Lean & Green™ Meal any time you like. You can also divide your Lean &
Green™ Meal into two portions and consume one at lunch and the remainder at dinner. For example, try
having 3 ounces of chicken breast with 1⁄2 cup of broccoli at lunch and 3 ounces of chicken breast with 1 cup
of zucchini at dinner. Eat only the specified amounts of meat and vegetable portions each day, and be sure
to always get in your five Medifast Meals.
You’ll find lots of recipes and meal-planning tools on MyMedifast.com.
Medifast Eggs
MID-MORNING
BREAKFAST
Medifast Pancakes
MID-MORNING
Medifast Shake
Medifast Hot Drink
LUNCH
LUNCH
Medifast Soup
6 oz grilled chicken breast
2 cups romaine lettuce, ½ cup total diced
tomatoes, cucumbers, and celery
2 Tbsp low-carb dressing
MID-AFTERNOON
Medifast Crunch Bar
MID-AFTERNOON
DINNER
Medifast Bites
5 oz grilled salmon
1-½ cups cooked asparagus
DINNER
EVENING
Medifast Soup
Medifast Soft Bake
EVENING
Medifast Pudding
KEY
6
Medifast Meals
MedifastNow.com
Lean
Green
Healthy Fats
DAY 2
DAY 1
BREAKFAST
Tips for success
The first few days
As you begin the Medifast Program, you may feel hungry, tired, or irritable as your body adjusts to the
reduction in calories. This is temporary, but make sure you keep close watch on your hunger during this
time.
If you’re excessively hungry or tired in the first few days, have an extra Medifast Meal or a couple additional
ounces of lean protein (egg whites, etc.). It’s better to have an extra Medifast Meal than to go off your
program entirely. Within a few days, these symptoms will disappear, leaving you feeling energized and
confident.
You can make this adjustment period easier:
• Pick a good day to start, when you don’t expect any special events centered on food
• Stay busy
• Remind yourself that you are on a journey to improve your health—take it one day at a time
• Avoid the sights and smells of food and stay focused on your health goals
Going forward
Here are some ways to make your Medifast Program easier and more effective:
Space your meals carefully. Eat every two to three hours to help control your blood sugar and maximize
steady weight loss.
Don’t skip meals, which can decrease your nutrient balance and slow down your metabolism—and your
weight-loss results.
Eat slowly and mindfully. Spend at least 15 minutes eating each meal. Cut bars into small pieces and eat
one little bite at a time.
Drink lots of fluids. Make sure you get at least 64 ounces of water each day. In addition, you can have
calorie-free beverages like unsweetened tea or coffee, sparkling water, or diet soda.
Limit caffeine to 300 mg a day. Following the 5 & 1 Plan® might make you more sensitive to caffeine.
Quick Start Guide
7
Tips for success (cont.)
Avoid alcohol, even “low carb” versions, since alcohol adds non-nutritious calories, stimulates your
appetite, and can deplete your body of water. Even one drink can slow your weight loss.
Keep a food journal to track your successes, challenges, feelings, and observations, or track online at
MyMedifast.com.
Seeing results
Some people lose weight quickly in the first few weeks, and then experience slightly slower (yet steady)
results as they go along. It’s important to weigh yourself regularly (same scale, same time of day, same
clothes each time). Sometimes your weight will change, even in the same day, due to differences in fluids,
hormones, and other factors.
Beyond pounds, notice how your clothes fit as you lose body fat and inches. Most importantly, check in
with how you feel, physically, mentally, and emotionally.
Hitting a “plateau”
At some point, you may find that your weight loss slows down or seems to stop. If you notice you haven’t
lost any additional weight within a two-week period:
• Make sure you’re following your plan exactly, not skipping meals, and sticking to your Lean & Green™
Meal guidelines, weighing and measuring your portions carefully
• Make sure you’re drinking plenty of water—at least 8 glasses (64 oz) a day
• Pick the lowest carbohydrate vegetables from your Green Options list (page 4)
• Skip optional snacks to further reduce your carbohydrate intake
• Try a new form of exercise or add extra time or intensity to your current routine
• Over-exercising can slow weight loss, too. Keep your workouts to 45 minutes or less while you are
on the 5 & 1 Plan®
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Exercise
Exercise is a necessary part of losing weight, maintaining your weight loss and staying healthy. If you do not
currently exercise, we recommend waiting two to three weeks before you begin an exercise program. Start
an exercise program slowly, and gradually increase the time and intensity as your body allows.
Choose an activity that you enjoy so you will stick with it. Most of our clients find walking to be the easiest
activity to incorporate into each day. Start with a 10-minute walk. You can also dance, swim, walk the dog,
take the stairs, go to the gym, or perform any activity that you enjoy and are able to do.
If you currently exercise, we recommend cutting your exercise program in half for the first three weeks to
adjust to the new calorie level. Afterward, you can increase the time and intensity of your exercise plan up
to 45 minutes total.
Listen to your body
and only do what
it allows. If you feel
I am able to work out better
lightheaded or faint,
and harder. I had been running
stop your exercise
and working out a lot, but now
and take a rest
I am able to run farther and
before you resume.
longer, and lift more weights.”
Fluid intake is
important when you
exercise. You may
find that you need additional water on the days you exercise,
especially if it is hot outside.
Talk to your health care provider or a personal trainer to find an
exercise program that is right for you. The Medifast Exercise
Guide can also provide tips and guidance, especially for those
just starting an exercise program.
Mary lost
54 lbs* with
Medifast
*Results vary. Clients can expect to lose 2-5 lbs per week for
the first two weeks and 1-2 lbs per week thereafter.
Quick Start Guide
9
Transition
There’s life after weight loss, and it starts with Medifast’s Transition Plan. Once you’ve reached your weightloss goal, it’s time to make the transition into lifelong healthier eating. The idea behind the transition phase
is to gradually increase your calorie intake over time while re-introducing a wider variety of foods.
During Transition, you incrementally increase your daily caloric intake by reintroducing a different food
group each week. The actual number of calories you need after Transition to maintain your weight is
individual, and varies depending on factors such as height, weight, gender, age, and activity level.
Sample transition chart
WEEK 4-6
WEEK 3
WEEK 2
WEEK 1
Once you’ve achieved your goal weight, follow this 6-week transition to an ultimate goal of less than
1,550 calories a day.
Target #
of calories
Medifast
Meals
Lean &
Green™ Meals
850 – 1,050
5
1
Additions
1 cup (2 servings) of your favorite vegetables
In addition to your: 1 cup of vegetables
900 – 1,150
1,000 – 1,300
4
4
1
1
2 medium-sized
pieces of fruit
OR
1 cup of cubed fruit
or berries* (2 servings)
In addition to your: 1 cup of vegetables AND
2 pieces of fruit OR 1 cup of cubed fruit or berries*
1 cup of low-fat or fat-free dairy (1 serving)
1,100 – 1,550
3
1
In addition to your: 1 cup of vegetables AND
2 pieces of fruit OR 1 cup of cubed fruit or berries*
AND 1 cup of low-fat or fat-free dairy
4- to 6-oz serving
of lean meat**
AND
1 serving of
whole grain***
(1 serving)
*Fresh, or, if canned, unsweetened and packed in juice, not syrup.
**Grilled, baked, poached, or broiled—not fried.
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***Examples: 1 slice of whole-grain bread, ½ whole-grain English muffin,
¾ cup high-fiber cereal, ½ cup whole-wheat pasta, or 1⁄3 cup brown rice.
Maintenance
Sample Transition meal plan
Week 1: 850 – 1,050 calories
Once you’ve completed your transition phase
successfully, you’re ready to sustain your
weight loss and improved health for good.
Monitoring your weight, balancing your
calories, making smart food choices, and
staying active can help you keep what you’ve
worked so hard to achieve.
• Medifast Meals: 5
• Lean & Green™ Meals: 1
• 1 cup of additional vegetables
(2 servings)
WEEK 1
BREAKFAST
Medifast Pancakes
MID-MORNING
Medifast Eggs
The maintenance phase isn’t one-size-fits-all.
Your gender, age, height, weight, and activity
level will determine your calorie requirements.
Make sure you order or download the
Maintenance Guide on MedifastNow.com.
LUNCH
Medifast Soup
2 cups romaine lettuce, ½ cup diced,
cucumber, tomato, and green pepper
1-2 Tbsp reduced-calorie salad dressing
(if desired)
MID-AFTERNOON
Taking advantage of our Medifast Advantage
Program can save you money and help make
sure you don’t run out of Medifast Meals.
Medifast Soft Bake
DINNER
5 oz lean beef
1 cup grilled portabella mushrooms
EVENING
Medifast Pudding
KEY
Medifast Meals
Lean
Plan ahead
If you prefer to order each time, make sure
you order at least two weeks before your
supply runs out.
For fast orders, you can request expedited
shipping by calling our Client Solutions
Center at (800) 209-0878.
Green
Healthy Fats
Quick Start Guide
11
Questions and answers
?
Are there
any medical
conditions or
medications
that would
prohibit me
from using the
Medifast
5 & 1 Plan® to
lose weight?
A.
We recommend you discuss your medical conditions and weight-loss plans with
your health care provider before starting the Medifast Program.
Do not use the Medifast Program if you are pregnant. If you have a serious acute or chronic
illness (i.e., heart attack, cancer, liver disease, kidney disease, anorexia, bulimia, etc.), do not
use Medifast until your health care provider says you have recovered or that your condition is
stabilized.
Note:
• When following a weight-loss program, talk with your health care provider about
any prescription medications, especially: Diabetes medications, High blood
pressure medications, Coumadin® (warfarin), and Lithium.
• Weight-loss programs can induce rapid weight loss which may cause gallstones
or gallbladder disease for those at high risk.
Specialized Programs
Our special programs can help you get the most out of Medifast. For more information about
successfully using Medifast, please visit our website to view specialized program guides for:
• Medifast for Diabetes Guide
• Medifast for Seniors Guide (65 years and older)
• Medifast for Nursing Mothers Guide
• Medifast for Gout Guide
• Medifast for Teens Guide (13 to 18 years old)
Information for Specific Needs
For more information about successfully using Medifast based on your specific needs,
please visit our website to view the following handouts or information:
• Using Medifast with Coumadin® (warfarin)
• Gluten-free Fact Sheet
• Thyroid Medication, Soy and Your Medifast Plan
• Vegetarian Information Sheet
• Bariatric Surgery and Medifast Information Sheet
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?
What about
prescription medicines?
Most prescription medications will
not interfere with the 5 & 1 Plan®.
However, as you lose weight, your
dosage may need to be adjusted. Check with
your health care provider if you are using any
prescription medications, including diuretics
(water pills), lithium, anti-seizure medications,
thyroid medications, or diabetes medications.
A.
?
What if I have
diabetes?
If you’re taking medication for
diabetes, make sure you inform your
health care provider BEFORE starting
the Medifast 5 & 1 Plan®, since losing weight
may affect your medication requirements.
Please check with your health care provider to
see if you can incorporate Medifast Meals into
your medically approved diet. (see Medifast for
A.
Diabetes Guide)
?
What about high
blood pressure?
Consult your health care provider
BEFORE starting the Medifast 5 & 1
Plan®, because as you lose weight,
your blood pressure may go down, and your
medications may need to be adjusted to avoid
feelings of tiredness or weakness.
A.
?
What if I get
constipated?
A.
?
What if I have
digestive problems?
You can use a non-prescription enzyme
such as Lactaid® or stick with any of
Medifast’s low-lactose and lactosefree selections, or add Medifast’s Essential1®:
Digestive Health dietary supplement to your
daily routine. This supplement contains a
probiotic, as well as lactase and other enzymes.
A.
You’re eating less, which can cause less frequent bowel movements. If you feel
constipated or experience hard stools, try:
• Choosing higher fiber vegetables from the Green Options list, such as broccoli, okra,
spinach, or turnip greens
• Choosing higher fiber Medifast Meals such as Oatmeal, Chili, Pudding, or Eggs
• Adding Essential1®: Digestive Health to your daily routine
• Drinking more fluids and getting more physical activity
• Taking a sugar-free fiber supplement (minimum dose for effectiveness)
• Taking a stool softener or laxative if needed
Quick Start Guide
13
Become Yourself.
Fast
Safe
Simple
©2014 Medifast Quick Start Guide
Medifast, Inc., Owings Mills, Maryland
MD-1331_GUI_QS41030
®
Portable
Long term
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